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A marathon for middle-aged people

Guide To Running Marathons For Middle-Aged People

Running marathons in your 40s or 50s is a great way to stay fit without excessive workouts. However, with age, there are some constraints you need to be aware of before you start a virtual marathon challenge. Such as the fact that your muscles and joints won’t work as they did before and you might get tired easily. Here are a few tips to help you run marathons after 40.

Be Aware Of Your Limits

Before you start a marathon, it’s a good idea to be transparent about your limitations. You need to be aware that you’re not at your peak, so you will notice your cardio endurance declining, you won’t develop muscles that quickly, and your balance and strength will decrease. This isn’t a big deal with running marathons, but you shouldn’t overestimate yourself because this can lead to exhaustion and injuries.

Slowly Build Up Your Pace

With age, our bodies take longer to recover, so it can be difficult to reach your ideal target quickly. However, that’s not a problem. Your focus should be on your form and health, and you can pick up the pace slowly. Remember, it’s better to gradually increase your speed and distance than to cut corners and end up getting injured.

A person running

Perfect Your Form

A proper running form will help you run for longer hours and at a faster rate. On the other hand, a poor slows you down and increases the risk of injuries. With age, even small injuries can become dangerous. So it’s better to practice your form with a coach or someone who is a pro at marathons. Alternatively, you can record yourself running, examine your form, and make necessary changes.

Don’t Compare With Younger Runners.

Comparison will destroy any motivation you have about doing marathons. You should know that younger runners will most like being physically fitter than you. But that’s not an issue. It’s natural for your performance to decline with age, but that doesn’t mean you can’t run marathons. To have a good time, don’t compare yourself to others. Instead, if you want to draw a comparison, try doing it with people your age.

Maintain A Healthy Diet

A healthy diet is the backbone of a good marathon experience. If your body isn’t fuelled properly, it won’t have the stamina to complete a marathon. However, you need to make sure you don’t consume high-fibre and high-protein foods, or you might start feeling nauseous and won’t be able to finish the marathon.

Run Virtual Marathons With The Running Bug

The Running Bug is a virtual running program in the UK that offers several marathon challenges. Our challenges can be done anywhere and at any time of the day. They are a fun way to stay fit. Our long-distance virtual challenges include 10K virtual races, 5K races with medals, and much more. Moreover, you’ll also get points and rewards for completing the races. Browse our challenges and start running today!

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